I am starting to be more deliberate in programming sprints into my week. I used to be very good about doing this when I lived right next to a hill, but haven’t done these a much lately.
Here are some of my “go-to” sprint/speed workouts, and I’d really like to hear what others have found to work. The goal of these workouts is improved body composition and improved athletic performance. The idea would be to do 2 of these each week.
a) 440 yard (1 lap) sprint (or fast run). Try for 75 seconds or less, which is a 5 min mile pace. Rest 3-4 min.
b) 3/4 lab sprint. Try for 60 seconds or less. Rest 2-3 min.
c) 220 (1/2 lap) sprint. Try ofr 30 sec or less. Rest 2 min or so.
d) 100 yard sprint, rest, 80 yard sprint, rest, 60 yard sprint, rest, 40 yard sprint, rest, 20 yard sprint.
a) 5x60 yard sprints with 90 seconds between.
b) 6 100 yard sprints, done more at ~90%. Do these continuously around the track, with slow recovery jogs on the bends and sprints from endzone to endzone.
What do you guys do?